This Saturday!!! Missing the bridge! See you there!!
Archive for the ‘News’ Category
SOLE SISTERS
May 16, 2024MAY STARS!
May 13, 2024CONGRATULATIONS!!!
1. Age: 43 & 23
2. Profession: Nail Salon Owner & Student
3. When did you first start training at WOFB and how did you find out about us?
We started to train with WOFB in January of 2024. We wanted to do something a little more intense with our workout but didn’t know where to start. So we searched online and found out about WOFB, and we fell in love with it.
4. Tell us about your sports & fitness background: We used to work out at our local gym for about a year, but we do not have any knowledge of fitness or anything related. So we learn by perceiving other people in the gym to use the basic machines. Dieu is more interested in aerobics, she would learn it through YouTube whenever she has free time.
5. Favorite Exercise (or type of workout): Any workout related to the big tires.
6. Least Favorite Exercise: burpee
7. What sort of changes have you seen in your body, health, and overall fitness since starting WOFB?
Dieu has lost most of her back fat and mentally she has been feeling better throughout the day and also sleeping better.
My has lost almost 20 pounds in the past 4 months, she is starting to feel more comfortable with exercising and feel more motivated to exercise.
WOW! Great job ladies! And it’s so fitting to honor a mother-daughter duo during the month of May! Your dedication, hard work and enthusiasm are truly inspiring. It’s been a pleasure to watch you challenge yourselves. This recognition is well-deserved, and we hope it motivates you to keep pushing your boundaries. Keep up the fantastic work!
HAPPY MOTHER’S DAY!
May 12, 2024Happy Mother’s Day to all the amazing moms out there! Today, we celebrate you – the heart and soul of our families, the unsung heroes who do so much more than we can ever acknowledge in words. Your strength, love, and dedication inspire us every day. Thank you for your endless patience, your boundless compassion, and for the countless sacrifices you make. May this day bring you the joy and relaxation you so richly deserve.
Thank you to all those who came out to the MOTHER’S DAY WORKOUT!
This week and next, HANG IN THERE!
That’s right, we literally want you to just hang in there!
As many times as you can this week and next week, practice dead hanging from the pull up bars as long as possible before or after your workout.
What do dead hangs do?
The dead hang works and strengthens many areas of the body, so it can have various benefits for training.
Dead hangs stretch your upper body
The dead hang is a great exercise for your arms, abs, back and shoulders due to the opposing forces of your grip on the bar and the gravitational pull of the rest of your body. This releases stiffness inside the body and loosens up your upper body muscles.
Dead Hangs Improve Grip Strength
Grip strength is useful in everyday life as well as training. The dead hang helps grow muscles associated with your grip.
They Improve Core Strength
Using your core to keep your body stable throughout will help improve your core strength.
They’re Good for Shoulder Mobility
Holding this move will help stretch your shoulders, lats and core and strengthen them, leading to improved range of motion, shoulder strength and posture.
Start small and add five seconds each time to build up your strength and tolerance of the move. This combined with other movements that improve your grip strength will increase the time you can complete the move for.
- Grip the bar with an overhand grip (palms facing away from you) with your arms about shoulder-width apart.
- Move your feet off the step or bench so you’re hanging on to the bar.
- Keep your arms straight and relaxed. Keep your shoulder blades contracted. Hang for 10 seconds if you’re a beginner. Gradually work up to 45 seconds or a minute as you get more advanced. Slowly step back onto the step or bench before releasing your arms. Repeat three to five times.
SOLE SISTERS!
May 9, 2024This Saturday, May 11, at 7 AM, meet us by the TROPICAL PARK HILL for a sweaty workout!! The hill is closer to Miller Dr. and there is parking in front of hill. SEE YOU SOON!
RSVP with COACH LO!
May 8, 2024
FUN SOCKS & WINNERS!!
May 7, 2024Happy Tuesday Bootcampers!
Tomorrow is official NO SOCK DAY! It’s a quirky little celebration to set your feet free and bring them into contact with the earth for a day. Since we won’t be training barefooted, it will be CRAZY SOCK DAY!
Be a sport and show off your craziest workout socks tomorrow!
PHOTO-A-DAY CHALLENGE 2024 WINNERS!!!
Congratulations to Marla & Cristina C. for their efforts and creativity during our April’s Photo Challenge! They posted fun, relevant photos, and they did so consistently – posting and tagging each and everyday!
CONGRATS LADIES! Prizes will be awarded to you!
MAY 2024 EVENTS
May 2, 2024May 4 – MAY THE FORTH BE WITH YOU, as you get your photos and measurements taken for the culmination of our 12-week transformation challenge!
May 5 – HAPPY CINCO DE MAYO!
May 8 – Wear your coolest, most fun workout socks!! It’s actually international “NO-SOCKS” Day but we’re making it “FUN SOCK” Day!!!
May 12 – We celebrate the MATRIARCH of the family with a fun Mother-Daughter workout at 9am. See Coach Lo to reserve your spot!
May 20 – May 24 – HANG IN THERE! This week we are focusing on gaining more upper body strength with pull-ups! Stay tuned for more details…
May 27 – MEMORIAL DAY workout on Monday – we’ll be having 1 class at 9am.
SOLE SISTERS!
May 1, 2024
This Saturday, May 4, meet us in our favorite garage at 7 AM!
HAPPY MONDAY!
April 29, 2024Control your week….don’t let it control you!
HAPPY WEDNESDAY!
April 24, 2024Let’s keep celebrating Mother Nature and enjoy the beautiful neighborhood of Coconut Grove this Saturday, April 27th. Meet us across from Greenstreet Cafe (3468 Main Hwy) at 7am for an invigorating morning run. Parking is free along the street until 10am.
Miami Women-Only Fitness Bootcamp 